140913

Saturday- A.M. MAP Row 30/30’s P.M. Mixed Aerobic/Core/Stability + LE x 3
A.M.
30 sec Row @ 90% aerobic effort
30 sec Row @ 50%
x 30
*note pace/500m- keep consistent throughout.

1:45-1:48

2:00-2:03

P.M.
20 min @ aerobic effort
25ft HS Walk
50ft OH KB Walk, 35#/hand
75ft Bear Crawl
100ft Farmer’s Carry 70#/hand

11+25
+
3 sets @ 97%
5 TnG Squat Snatch, 135#
5 Bar-Facing Burpees AFAP
30 sec Air Dyne Sprint
rest 6 min b/w sets

1:00, :58, :58

+

For time: 100 reps of bench press at 135

Josh has been wanting to do this for 2-3 weeks. Saw khalipa did it. Josh did it in 4:58, me 7:44.